8 Dimensions of Wellness
This dimension is about taking care of you body through sleep, nutrition, and exercise.
What is physical
True or false: Self-esteem means thinking you’re better than everyone else.
False (it’s about valuing yourself, not superiority)
CBT stands for these three words.
What is Cognitive Behavioral Therapy?
Thinking in extremes with no middle ground (either it’s perfect or it’s a disaster)
What is all-or-nothing thinking (black-and-white thinking)?
This breathing technique involves slow inhale, hold, slow exhale to calm your nervous system.
What is deep breathing (or box breathing)?
This dimension covers your job, career, and finding purpose in what you do
What is occupational
This type of self-talk tears you down and makes you feel worse about yourself.
What is negative self-talk?
CBT says these three things are all connected: thoughts, feelings, and ___.
What are behaviors (or actions)?
Assuming you know what someone else is thinking about you
What is mind reading?
Calling this person when you’re struggling is a key recovery coping skill.
What is a sponsor (or support person)?
This dimension is about managing money, budgeting, and financial stability
What is financial
Doing things you’re good at and that you enjoy helps build this.
What is confidence (or self-esteem)?
In CBT, if you change your thoughts, you can change these.
What are feelings/emotions and behaviors?
Predicting the worst possible outcome before it happens.
What is catastrophizing (or fortune telling)?
This grounding technique uses your 5 senses: 5 things you see, 4 you hear, 3 you touch, 2 you smell, 1 you taste.
What is the 5-4-3-2-1 technique?
This dimension invloves your surroundings, your living space, and the places you spend time
What is environmental
This is the practice of treating yourself with the same kindness you’d give a friend.
What is self-compassion?
This is the CBT term for unhelpful or untrue thoughts that pop into your head.
What are cognitive distortions (or automatic negative thoughts)?
Taking the blame for things that aren’t actually your fault.
What is personalization?
HALT stands for these 4 states that put you at risk for relapse.
What is Hungry, Angry, Lonely, Tired?
This dimension is about meaning, purpose, values, and connection to something bigger than yourself
What is spiritual
Name one healthy way to build self-esteem.
Setting small goals, positive self-talk, helping others, learning new skills, taking care of yourself
The main idea of CBT is that it’s not the situation itself that upsets us, but our ___ about it.
What are thoughts?
Using words like “should,” “must,” and “have to” against yourself.
What are “should” statements?
Name 3 healthy coping skills. → Any 3 reasonable answers:
Exercise, journaling, meditation, talking to someone, going to a meeting, art, music, etc.